Michael C Hall Workout And Diet: Being Dexter Morgan

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

122 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

The Michael C Hall workout and diet gets him in shape to play Dexter on Showtime. This American TV drama stars Michael C Hall, who plays as Dexter Morgan. He is a crime scene investigator/blood splatt

Source

www.popworkouts.com

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Machine, Other, Treadmill, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

122 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Machine, Other, Treadmill, Weight Plate

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Chest and Shoulders

Day 2: Legs

Day 3: Abs

Day 4: Arms

Day 5: Chest and Shoulders

Day 6: Legs

Day 7: Rest

Week 1

Chest and Shoulders

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The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:

Exercise	Sets	Reps	Rest	Notes
1. Jogging-Treadmill ▶	1 set	20 min	60s	Incline: 2
2A. Tuck Crunch ▶	1 set	20 reps	60s
2B. Side Bridge Hip Abduction Side Bridge with Hip ABduction by Dan Pope	1 set	20 reps	60s
2C. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	1 set	20 reps	60s
3. Jogging-Treadmill ▶	1 set	2 min	60s	@ 85% Heart Rate (160BPM)
4A. Tuck Crunch ▶	4 sets	20 reps	60s
4B. Side Bridge Hip Abduction Side Bridge with Hip ABduction by Dan Pope	4 sets	20 reps	60s
4C. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	4 sets	20 reps	60s
5. Dive Bomber Push-Up ▶	3 sets	8 - 12 reps	60s
6. Dumbbell Bench Press ▶	3 sets	8 - 12 reps	60s
7. Cable Chest Flye ▶	3 sets	8 - 12 reps	60s
8. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	8 - 12 reps	60s
9. Dumbbell Lateral Raise ▶	3 sets	8 - 12 reps	60s
10. Front Two-Dumbbell Raise ▶	3 sets	8 - 12 reps	60s
11. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	8 - 12 reps	60s
12. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	1 set	AMAP reps	60s

Legs

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1 hour yoga / stretching
1-2 hours weightlifting: Legs Focus
1 hour martial arts

Exercise	Sets	Reps	Rest
1. Single-Leg Squat Touchdown How to do a Single-Leg Squat Touchdown by National Academy of Sports Medicine (NASM)	3 sets	8 - 12 reps	60s
2. Lunge Heel Kick by	3 sets	8 - 12 reps	60s
3. Lateral Shuffle ▶	3 sets	60s	60s
4. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	8 - 12 reps	60s
5. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s
6. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	2 sets	30 reps	60s
7. Calf Raise On A Dumbbell ▶	3 sets	8 - 12 reps	60s
8. Hanging Leg Raise ▶	3 sets	8 - 12 reps	60s
9. Ice Skater ▶	1 set	20 - 30 reps	60s

Abs

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Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.

Exercise	Sets	Reps	Rest	Notes
1. Jogging-Treadmill ▶	1 set	20 min	60s	Incline: 2
2A. Tuck Crunch ▶	1 set	20 reps	60s
2B. Side Bridge Hip Abduction Side Bridge with Hip ABduction by Dan Pope	1 set	20 reps	60s
2C. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	1 set	20 reps	60s
3. Jogging-Treadmill ▶	1 set	2 min	60s	@ 85% Heart Rate (160BPM)
4A. Tuck Crunch ▶	4 sets	20 reps	60s
4B. Side Bridge Hip Abduction Side Bridge with Hip ABduction by Dan Pope	4 sets	20 reps	60s
4C. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	4 sets	20 reps	60s
5. Running, Treadmill ▶	1 set	2 min	60s	@ 85% heart rate (160 BPM)
6. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	5 sets	10 - 15 reps	60s
7. V-up V Up Abs Exercise by David Kimmerle	5 sets	10 - 15 reps	60s
8. Plank to Extension Plank Tricep Extension by FITASTIC	5 sets	10 - 15 reps	60s
9. General Side Plank ▶	1 set	AMAP reps	60s
10. V-up V Up Abs Exercise by David Kimmerle	5 sets	10 - 15 reps	60s
11. Bicycle Crunch Bicycle Crunches by Avid Fitness	5 sets	10 - 15 reps	60s
12. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	5 sets	10 - 15 reps	60s
13. Weighted Decline Situp Decline Bench Plate Sit Up by Avid Fitness	5 sets	10 - 15 reps	60s
14. Crunch - Hands Overhead ▶	5 sets	10 - 15 reps	60s

Arms

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1 hour yoga / stretching
1-2 hours weightlifting: Arms Focus
1 hour martial arts

Exercise	Sets	Reps	Rest
1. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	8 - 12 reps	60s
2. Seated Cable Row ▶	3 sets	8 - 12 reps	60s
3. Barbell Pullover Barbell Pullovers: A Better Way by Patrick Striet	3 sets	8 - 12 reps	60s
4. Biceps Curl To Shoulder Press Y bicep curl into shoulder press by Northwest Florida YMCA	3 sets	8 - 12 reps	60s
5. One-Arm Dumbbell Concentration Curl Biceps Exercises -- Dumbbell Concentration Curl by Fitnessyard	3 sets	8 - 12 reps	60s
6. Twisting Standing Dumbbell Biceps Curl Dumbbell Twist Curls by DNA FIT	3 sets	8 - 12 reps	60s
7. Hammer Curls ▶	3 sets	8 - 12 reps	60s
8. Decline Lying Tricep Extension (skullcrusher) ▶	3 sets	8 - 12 reps	60s
9. Dips ▶	3 sets	8 - 12 reps	60s

Chest and Shoulders

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Here’s the Dexter Treadmill/Abs Friday Routine

Exercise	Sets	Reps	Rest	Notes
1. Jogging-Treadmill ▶	1 set	20 min	60s	Incline: 2
2A. Tuck Crunch ▶	1 set	20 reps	60s
2B. Side Bridge Hip Abduction Side Bridge with Hip ABduction by Dan Pope	1 set	20 reps	60s
2C. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	1 set	20 reps	60s
3. Jogging-Treadmill ▶	1 set	2 min	60s	@ 85% Heart Rate (160BPM)
4A. Tuck Crunch ▶	4 sets	20 reps	60s
4B. Side Bridge Hip Abduction Side Bridge with Hip ABduction by Dan Pope	4 sets	20 reps	60s
4C. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	4 sets	20 reps	60s
5. Dive Bomber Push-Up ▶	3 sets	8 - 12 reps	60s
6. Dumbbell Bench Press ▶	3 sets	8 - 12 reps	60s
7. Cable Chest Flye ▶	3 sets	8 - 12 reps	60s
8. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	8 - 12 reps	60s
9. Dumbbell Lateral Raise ▶	3 sets	8 - 12 reps	60s
10. Front Two-Dumbbell Raise ▶	3 sets	8 - 12 reps	60s
11. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	8 - 12 reps	60s
12. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	1 set	AMAP reps	60s

Legs

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1 hour yoga / stretching
1-2 hours weightlifting: Legs Focus
1 hour martial arts

Exercise	Sets	Reps	Rest
1. Single-Leg Squat Touchdown How to do a Single-Leg Squat Touchdown by National Academy of Sports Medicine (NASM)	3 sets	8 - 12 reps	60s
2. Lunge Heel Kick by	3 sets	8 - 12 reps	60s
3. Lateral Shuffle ▶	3 sets	60s	60s
4. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	8 - 12 reps	60s
5. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s
6. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	2 sets	30 reps	60s
7. Calf Raise On A Dumbbell ▶	3 sets	8 - 12 reps	60s
8. Hanging Leg Raise ▶	3 sets	8 - 12 reps	60s
9. Ice Skater ▶	1 set	20 - 30 reps	60s

Michael C Hall Workout And Diet: Being Dexter Morgan

Workout Overview

Week 1

Week 1

Chest and Shoulders

Legs

Abs

Arms

Chest and Shoulders

Legs

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